Muscle Building Workout Program
"Quick Back And Triceps Workout"
 This muscle building workout program targets those of
you who want to pack on lean muscle mass in you back and triceps. When followed as part of a complete muscle
building program, you'll be able to achieve impressive muscle gain results in minimal time!
Muscle Building Workout
Program Back Training
Exercise: Dumbbell Rows
Starting Position: Place one hand and the same-side knee on an exercise bench, the foot of
the opposite leg on the floor, and the hand on that side of the body holding a dumbbell in your hand hanging at
arms length below your shoulder.
Movement: Exhale as you pull the dumbbell upward until it touches your outer chest. Inhale
as you lower the dumbbell slowly to the starting position.
Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6
reps.
*Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.
Warm-Up Rest Interval: 2 minutes
Work Sets: 3 sets of 6-8 reps
Rest Interval Between Sets: 2.5 minutes
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Exercise: Over Hand Pull Ups
Starting Position: Grip the overhead handles with your palms turned away from you and hang
with your ankles crossed.
Movement: Exhale as you bend your elbows and pull your shoulder up towards the handles.
Inhale as you slowly lower yourself back down to the starting position.
Work Sets: 2 sets of As Many As
Possible
Muscle Building Workout Program
Triceps
 Exercise: Skull Crushers
Starting Position: Lie with your upper back on a flat bench and your feet flat on the
floor. Hold a barbell above your shoulders, with both arms straight and your hands 6 - 8 inches apart.
Movement: Inhale while lowering the bar to the top of
your forehead by bending only at your elbows. Exhale as you push the bar back to the starting position.
Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6
reps.
*Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.
Work Sets: 3 sets of 6-8 reps
Rest Interval Between Sets: 2.5 minutes
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Exercise: Triceps
Pushdown
Starting Position: Attach a rope to the upper pulley. Stand with your back straight, a
slight bend in your knees. Holding onto the rope directly in front of you, with your palms facing down.
Movement: Exhale while bending only at your elbows pressing the rope down in front of you.
Arms fully extended. Inhale while slowly raising the rope to starting position. Repeat as required.
Work Sets: 2 sets of 6-8 reps
Rest Interval Between Sets: 2.5 minutes
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